Tag: vegetarian

  • The rainbow test

    The rainbow test

    The rainbow test

    Color your menu!

    Does your meal pass the rainbow test? What’s the rainbow test, you ask? Check out the colors on your plate—when it comes to fruits and veggies, the brighter the colors, the more nutrient dense your meal is. Try out these recipes—and you’ll pass the rainbow test with flying colors!

    Beautiful Rainbow Prawn Salad

    Chock full of healthy ingredients, this salad is a bell ringer that’ll satisfy the fussiest of eaters. Heart-healthy antioxidants with enormous eye appeal and delicious flavor—what more do you need in a dish?
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    Salad
    • 3 cups spring greens washed and spun dry
    • 1 small, raw red beetroot peeled and spiralized
    • 1 small carrot peeled and thinly shaved on the diagonal
    • ½ cup sugar snap peas blanched in lightly salted water
    • 4 large red radishes thinly shaved
    • 2 Belgian endive separated into leaves
    • 1 Persian cucumber cut into matchsticks
    • ½ cup thinly shaved red onion
    • ½ cup pea shoots
    • 1 tablespoon olive oil
    • 8 large prawns tail on, peeled, and deveined
    • 1 teaspoon ground cumin
    • ½ teaspoon smoked paprika
    • ¼ teaspoon salt
    • 2 tablespoons toasted cashews chopped
    • 1 tablespoon black sesame seeds
    Dressing
    • ¼ cup tahini sauce
    • 2 tablespoons lemon juice
    • 1 tablespoon maple syrup
    • 1 small garlic clove smashed and minced
    • Pinch of salt

    Method
     

    1. On large serving platter, scatter spring greens. Top with beet, carrot, snap peas, radishes, endive, cucumber, red onion, and pea shoots. Lightly toss to mix. Set aside.
    2. In skillet, heat oil. In bowl, toss prawns with cumin and smoked paprika. Tumble into skillet and stir-fry over medium-high heat for 1 to 2 minutes, until almost opaque. Transfer to plate and cool. Season with a little salt.
    3. In blender, combine dressing ingredients. Whirl until creamy. Add a splash or two of water, if necessary, to thin dressing as you like.
    4. Place prawns on rainbow salad. Drizzle with dressing and scatter chopped cashews and sesame seeds overtop.

    Notes

    Each main course serving contains: 254 calories; 10 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (8 g sugars, 6 g fiber); 281 mg sodium

    Delicious Vegetarian Spaghetti Squash Bake

    This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fiber, and a valuable source of vitamin C, manganese, and B6. You can even bake the squash ahead of time for an easy weekday meal.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 medium spaghetti squash each cut in half horizontally
    • 1 tablespoon olive oil divided
    • 1 medium sweet onion finely diced
    • 3 large garlic cloves smashed and minced
    • 1 7-ounce package plain tempeh crumbled
    • 2 large yellow or red bell peppers seeded and finely diced
    • 8 inch long unpeeled zucchini finely diced
    • 1 tablespoon coconut aminos (or soy sauce)
    • 1 teaspoon smoked paprika
    • ¼ teaspoon crushed red pepper flakes
    • Freshly ground black pepper to taste
    • 3 cups lightly packed baby spinach leaves chopped
    • ½ cup ricotta cheese
    • ¾ cup shredded mozzarella divided
    • ¼ cup grated Parmesan

    Method
     

    1. Preheat oven to 400°F. Line baking sheet with parchment paper. Scrape seeds from cut squash and discard. Brush insides of squash halves with 1 tsp oil. Place cut side down on baking sheet. Bake for 35 to 45 minutes, or until cut edges are turning golden. Baking time will depend on size of squash. You want the rind to give a bit when pressed with your finger. Remove and set aside until cool enough to handle.
    2. While squash bakes, in heavy saucepan, heat remaining 2 tsp oil over medium heat. Add onion and saute until soft. Do not brown. Add garlic, crumbled tempeh, and finely diced pepper and zucchini. Continue to saute until tempeh is golden-tinged and vegetables are soft, about 7 minutes. Stir in coconut aminos (or a little less soy sauce, if using) and seasonings. Fold in chopped spinach, cover, and remove from heat.
    3. Scrape inside of baked squash with fork to remove spaghetti-like strands and place strands in clean dish towel, reserving squash boats. Squeeze strands until barely moist and place on cutting board. Coarsely chop. Add to tempeh/spinach mixture along with ricotta and half the mozzarella. Fold together until evenly mixed. Add more seasonings to taste, if you wish.
    4. Place squash boats, cut side up, on baking sheet. Spoon mixture evenly into boats. Sprinkle remaining mozzarella and Parmesan evenly over each.
    5. Increase oven temperature to 425°F. Bake for 20 minutes or until piping hot. Then turn oven to broil, and broil squash until cheese is bubbly and golden, about 30 seconds.

    Notes

    Each serving contains: 366 calories; 24 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 32 g total carbohydrates (12 g sugars, 5 g fiber); 440 mg sodium

    Vegan Blueberry Crumble Top Tart

    Eating a rainbow of colorful foods, including dark blue and purple, is essential to good health. Considered the king of antioxidant-rich foods, the rich blueberries in this delectable tart are especially amazing health givers.
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    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 1 cup oat flour
    • ½ cup almond flour
    • ½ cup coconut flour
    • ¼ cup coconut or raw sugar
    • ⅓ cup coconut oil softened, plus extra for oiling tart pan
    • 2 tablespoons plain coconut or tofu yogurt
    • 2-3 tablespoons ice water
    • 3 cups fresh blueberries
    • 2 tablespoons cornstarch
    • 3 tablespoons sliced natural almonds

    Method
     

    1. Preheat oven to 400°F. With coconut oil, grease 9 inch high-sided tart pan with removable bottom.
    2. In food processor, combine oat, almond, coconut flour, and coconut sugar. Pulse to blend. Add softened coconut oil and yogurt and pulse until crumbly. Add ice water, 1 Tbsp at a time, until mixture begins to stick together. Remove 1/4 of the mixture and place in small bowl. Refrigerate while preparing tart shell. Place remaining 3/4 of dough into oiled tart pan, pressing mixture into bottom and halfway up the sides.
    3. In another bowl, combine blueberries with cornstarch. Toss to evenly coat. Tumble into prepared tart pan. Remove remaining quarter of dough and add sliced almonds. Toss to mix. Sprinkle berries overtop. Place tart pan on baking sheet and bake in lower third of preheated oven for 25 to 30 minutes until crust is golden. Remove to rack to cool. Refrigerate.
    4. To serve, remove tart pan sides from chilled tart and cut tart into wedges. It’s delicious with coconut yogurt infused with lemon zest.

    Notes

    Each serving contains: 235 calories; 5 g protein; 12 g total fat (7 g sat. fat, 0 g trans fat); 29 g total carbohydrates (11 g sugars, 6 g fiber); 4 mg sodium

    By Irene McGuinness

    Article Courtesy of Alive Magazine

  • Chicken Wing Sauces

    Chicken Wing Sauces

    Gochujang Chicken Wing Dipping Sauce

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    Total Time 10 minutes
    Ingredients Method Notes

    Ingredients
      

    • 1 cup ketchup
    • ¼ cup gochujang paste
    • 1 tablespoon rice vinegar
    • 1 tablespoon Dijon mustard
    • ⅓ cup light brown sugar
    • 1 teaspoon toasted sesame oil
    • 2 teaspoons mild chili powder
    • 1 teaspoon garlic powder
    • ¼ teaspoon sea salt
    • ¼ teaspoon ground black pepper

    Method
     

    1. Combine all ingredients in a small saucepan and bring to a gentle simmer over low heat.
    2. Cook for 5 minutes, stirring frequently. Remove from heat and allow to cool.

    Notes

    Makes 1 1/2 cups

    Red Curry Chicken Wing Dipping Sauce

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    Total Time 5 minutes
    Ingredients Method Notes

    Ingredients
      

    • 1 cup plain yogurt or mayonnaise
    • 1 tablespoon red curry paste
    • 1 tablespoon toasted sesame oil
    • 1 tablespoon rice vinegar
    • 1 tablespoon cane sugar

    Method
     

    1. Whisk together all ingredients in a small bowl. Season with salt to taste.

    Notes

    Makes 1 1/4 cups

    Truffle Buffalo Chicken Wing Dipping Sauce

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    Total Time 5 minutes
    Ingredients Method Notes

    Ingredients
      

    • ½ cup mayonnaise
    • ½ cup sour cream
    • ⅓ cup TRUFF Signature Black Truffle Hot Sauce
    • ¼ cup buttermilk
    • ⅓ cup blue cheese crumbles
    • 1/2 teaspoon garlic powder

    Method
     

    1. Whisk all ingredients together and adjust seasoning to taste.

    Notes

    Makes 1 1/2 cups
  • Strawberry Lemonade Cupcakes

    Strawberry Lemonade Cupcakes

    Strawberry Lemonade Cupcakes

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    Total Time 1 hour 30 minutes
    Ingredients Method Notes

    Ingredients
      

    • 3 cups all-purpose flour or cake flour
    • 4 teaspoons baking powder
    • ½ teaspoon sea salt
    • 12 tablespoons (1 ½ sticks) unsalted butter softened
    • 1 ½ cups cane sugar
    • 3 egg whites
    • 1 cup buttermilk
    • Zest and juice of 2 medium lemons
    • 1 pound unsalted butter softened
    • 2 cups confectioner's sugar sifted
    • ¾ cup strawberry jam divided
    • 10 ripe strawberries halved

    Method
     

    1. Preheat oven to 350°F. In a medium bowl, whisk together flour, baking powder, and salt.
    2. In a large mixing bowl or the bowl of a stand mixer, cream butter and cane sugar together until pale in color. Whisk in egg whites until batter is smooth.
    3. Fold in half the dry ingredients, then half the buttermilk and repeat. Fold in lemon zest and juice.
    4. Line two cupcake pans with cupcake liners and fill ⅔ full of batter. Bake for 20 minutes (rotating pans halfway through baking) or until a toothpick inserted in the centers come out clean. Set aside to cool completely.
    5. Cream butter and add sifted confectioner's sugar. Beat frosting until smooth then mix in ½ cup of strawberry jam. Place in a piping bag fitted with a star piping tip.
    6. To decorate cupcakes, pipe frosting in a circular pattern over the top of the cupcake leaving a well in the center. Place a teaspoon of strawberry jam in the center of the frosting. Top cupcakes with a strawberry half.

    Notes

    Makes 18-20 cupcakes
     
    Cupcakes can be stored in an airtight container in the refrigerator. Before serving, allow cupcakes to sit at room temperature for 15 minutes.
  • Potato Curry

    Potato Curry

    Potato Curry

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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 pound creamer or fingerling potatoes
    • 2 tablespoons olive oil
    • 1 small yellow onion minced
    • 2 cinnamon sticks
    • 2 cardamom pods
    • ¾ teaspoon cumin seeds
    • ½ teaspoon brown mustard seeds
    • 1 large tomato diced
    • 2 large garlic cloves minced
    • ½ inch fresh ginger minced
    • 1 teaspoon fenugreek
    • 1 teaspoon garam masala
    • ½ teaspoon turmeric
    • ¾ teaspoon Celtic sea salt
    • ¼ teaspoon cayenne
    • 1 ½ cups water or broth
    • 1 cup plain Greek yogurt
    • 1 cup cilantro leaves
    • ⅓ cup roasted cashews

    Method
     

    1. Cut potatoes into 1-inch pieces if large. Place potatoes in a saucepan with salted water, bring to a boil and cook until tender. Drain and set aside.
    2. Heat olive oil in a sauté pan over medium-low heat.Add onion and whole spices. Sauté until onions are translucent and starting to brown.
    3. Stir in diced tomato, garlic, ginger, ground spices, salt, and water/broth. Bring to a gentle simmer and cook for 5-10 minutes, or until tomatoes break down.
    4. Add yogurt and stir until smooth then add in cooked potatoes. Heat through and serve garnished with cilantro and cashews.

    Notes

    • Pairs well with steamed rice, chicken skewers, or garlicky naan bread
    • Can be made dairy free by substituting Greek yogurt with a plant-based version
  • Chocolate Chia Seed Pudding

    Chocolate Chia Seed Pudding

    Chocolate Chia Seed Pudding

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    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 cup milk (whole, almond, oat, etc.)
    • ½ cup plain yogurt
    • 1 teaspoon vanilla extract
    • ¼ cup chia seeds
    • 2-4 tablespoons agave syrup
    • 3 tablespoons cocoa powder sifted
    • 1 teaspoon mushroom powder
    • Pinch of salt
    • Shaved chocolate for garnish
    • Sliced almonds for garnish

    Method
     

    1. Whisk together all ingredients through salt in a mixing bowl until smooth. Adjust sweetness to taste and place in the refrigerator for 2-4 hours to thicken.
    2. Spoon pudding into serving dishes and garnish with shaved chocolate and sliced almonds.
  • Maple Roasted Winter Squash

    Maple Roasted Winter Squash

    Maple Roasted Winter Squash

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    Total Time 1 hour
    Servings: 3
    Ingredients Method

    Ingredients
      

    • 5 pounds winter squash (such as kabocha or butternut) seeded and cut into 1" pieces
    • 1 medium red onion chopped
    • ½ cup walnut halves
    • ⅓ cup avocado oil
    • ⅓ cup maple syrup
    • 1 teaspoon sea salt
    • 1 teaspoon crushed red pepper flakes or to taste
    • ½ cup crumbled feta

    Method
     

    1. Preheat oven to 400°F. Place winter squash, red onion, and walnut halves in a large mixing bowl.
    2. In a separate bowl, whisk together the avocado oil, maple syrup, salt, and crushed red pepper flakes. Pour mixture over squash and toss until well coated.
    3. Spread squash out on two parchment-lined baking pans in a single layer. Bake for 40 minutes or until squash is tender.
    4. Place squash in a serving vessel and sprinkle on crumbled feta.
  • Hawaiian Burgers

    Hawaiian Burgers

    Hawaiian Burgers

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    Total Time 20 minutes
    Servings: 8
    Ingredients Method

    Ingredients
      

    • 8 beef or alternative-protein patties
    • 1 cup huli huli BBQ sauce divided
    • 1 can pineapple slices drained
    • 16 slices pepperjack cheese
    • 1 small red onion thinly sliced
    • 8 sesame seed burger buns
    Huli Huli Sauce (Hawaiian BBQ Sauce)
    • ½ cup ketchup
    • ½ cup brown sugar
    • ⅓ cup pineapple juice
    • ¼ cup tamari or shoyu soy sauce
    • 2 tablespoons toasted sesame oil
    • 2 tablespoons sriracha
    • 1 tablespoon rice vinegar
    • 2 large garlic cloves finely minced
    • 1 tablespoon peeled and minced ginger
    • 1-2 tablespoons cornstarch and water for thickening if needed (optional)

    Method
     

    1. Preheat the grill to 450°F or medium heat. Season beef patties on both sides with salt and pepper. Set aside a ½ cup of bbq sauce for serving. Grill burgers for 4 minutes per side, basting with remaining sauce as they cook. Burgers should reach an internal temperature of 165°F. Any sauce left after basting burgers should be discarded.
    2. Meanwhile, place pineapple slices on grill and cook until lightly caramelized, approximately 2 minutes per side.
    3. Place two slices of pepper jack cheese per burger patty and cook for another minute or until cheese has melted.
    4. Place burgers on buns with a pineapple slice and red onion. Serve with reserved bbq sauce.
    Huli Huli Sauce (Hawaiian BBQ Sauce)
    1. Place all ingredients in a small saucepan and bring to a simmer. Cook for 5 minutes.
    2. Once cooled, if the sauce is too thin, whisk together equal parts water and cornstarch in a small bowl. Add the mixture to the barbecue sauce and rewarm to activate the thickening properties of the cornstarch.
  • Halloumi and Veggie Skewers

    Halloumi and Veggie Skewers

    Halloumi and Veggie Skewers

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    Total Time 35 minutes
    Servings: 9
    Ingredients Method

    Ingredients
      

    • 9 wooden skewers
    • 12 oz halloumi cheese (sub bread cheese)
    • 1 medium zucchini
    • 1 large orange bell pepper
    • 1 large red onion
    • 1 pint cherry tomatoes
    • 1 pint button mushrooms
    • Olive oil for brushing
    • Salt and pepper to taste
    • 1 cup honey mustard sauce

    Method
     

    1. Place wooden skewers in water and soak for at least15 minutes while you prepare the recipe ingredients.
    2. Cube the cheese into roughly 1-inch pieces. Cut the zucchini, bell pepper, and onion into 1-inch pieces. keep cherry tomatoes and mushrooms whole.
    3. Build the skewers by alternating between ingredients.Leave a small amount of space between ingredients and a bit of space on each end of the skewer.
    4. Brush skewers lightly with olive oil and season lightly with salt and pepper.
    5. Grill skewers on medium-high heat, and cook to desired doneness, flipping occasionally.
    6. Serve skewers with honey mustard sauce.
  • Chocolate Chip Banana Bread

    Chocolate Chip Banana Bread

    Chocolate Chip Banana Bread

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    Total Time 1 hour
    Servings: 2 loaves
    Ingredients Method

    Ingredients
      

    • 1 stick unsalted butter room temperature
    • 1 cup cane sugar
    • ½ teaspoon vanilla extract
    • 3 ripe bananas mashed
    • 2 large eggs
    • 1 ½ cups all-purpose flour
    • ⅓ cup cocoa powder sifted
    • 1 teaspoon baking soda
    • ¼ teaspoon sea salt
    • ½ cup sour cream
    • ¾ cup semisweet chocolate chips

    Method
     

    1. Cream butter, sugar, and vanilla together until pale in color. In a separate bowl, whisk together bananas, and eggs. Add the banana mixture to the creamed butter and mix until just combined. Preheat oven to 350°F.
    2. Whisk together flour, cocoa powder, baking soda, and sea salt. Fold into wet ingredients.
    3. Add sour cream and fold the batter again until just combined then fold in chocolate chips.
    4. Grease loaf pans with butter or baking spray, optionally, line them with parchment paper. Divide batter evenly between the two prepared pans.
    5. Bake for 35-45 minutes or until a toothpick inserted in the center comes out clean. Allow banana bread to rest for 10 minutes before removing from pan.
  • Buckwheat Noodles with Tofu

    Buckwheat Noodles with Tofu

    Buckwheat Noodles with Tofu

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    Ingredients Method Notes

    Ingredients
      

    • 1 1/2 tbsp olive oil
    • 1 1/2 tbsp tamari
    • 1 tsp sesame seeds
    • 1/2 lb tofu cubed
    • 8 ounces 100% buckwheat soba noodles
    • 2 scallions thinly sliced
    • 1/4 bunch cilantro chopped
    • 2 tbsp olive oil
    • 2 tbsp sesame oil
    • 1 tbsp rice vinegar
    • 1 tbsp sriracha
    • 2 tsp cane sugar
    • 1 large garlic clove finely minced

    Method
     

    1. Preheat oven to 375°F. Whisk together olive oil, tamari, and sesame seeds and toss with tofu. Place tofu on a parchment lined baking sheet and bake for 15-18 minutes or until tofu is golden brown. Set aside to cool.
    2. Meanwhile, bring 8 cups of lightly salted water to a boil and add noodles. Gently simmer for 4-6 minutes, then drain and rinse.
    3. In a medium mixing bowl, whisk together dressing ingredients until emulsified. Add noodles, tofu, scallions, and cilantro. Toss to combine and adjust seasoning to taste.

    Notes

    Buckwheat is gluten free; some soba noodles are made with wheat flour and buckwheat flour. To make sure this recipe is gluten free, go for 100% buckwheat. If customers don’t need to avoid gluten, then regular soba noodles will work just the same.